Tuesday , 16 January 2018

Traditional Fish Sandwiches with a Waldorf Inspired Coleslaw

I have a bit of a confession to make.  Those fake fish deep-fried sandwiches from popular fast food chains?  I love those.

I know, I’m all about healthy recipes and local and well, real food but there’s just something about those deep-fried fake fish sandwiches that I really like (probably the grease).  Maybe it’s the processed cheese melting on top, or the lack of well, any discernible fish flavor but many times I’ll get the fish sandwich before I get a burger.  Don’t judge me!

And really, even if I skip the sandwich, who doesn’t love an old-fashioned fish fry?  Heck, even my fish hating husband loves a good piece of deep-fried fish.

Now, I’m not advocating staying away from all fried food all the time.  I can’t and wouldn’t give up lumpia or the occasional couple of fries.  I heartily agree that sometimes you need a bit of an indulgence, and besides there’s nothing worse (in my opinion), than considering a food ‘bad’.  For me at least, that puts the forbidden food item on a pedestal and I find myself craving that ‘bad’ food way more than I ever would have before.  It’s all a matter of moderation.

On the random note of cravings – what do you crave?  Nine times out of ten I want something salty and/or crunchy.  I’ll take chips over a cookie on almost any day.   My husband on the other hand is all for the sweets, he’ll go for ice cream or chocolate before fries.

So most of the time, when I get a fried fish sandwich craving I make this dish.  It’s not uber-fancy or complicated and doesn’t take hours to throw together.  It’s a nice hearty piece of mild fish (think cod, tilapia, etc.) that gets seasoned with some garlic powder, parsley and just a dash of Cajun seasoning, breaded and then pan-fried.  Then I top it with a quick homemade tartar sauce, and in this case, some tomato and leftover spinach that I had.  Throw it all on top of a whole wheat thin bun and you’ve got a sandwich that’s sure to please.

For the side I wanted something quick or that I could make ahead and while I tend to go with salads, instead I served up a loosely Waldorf inspired coleslaw that my husband in particular loved.  My CSA had come with a small head of napa cabbage so I thinly sliced it, then tossed in some apple, craisins and a bit of crushed up almonds and dinner was served!

Traditional Fish Sandwiches

Prep Time: 10 minutes

Cook Time: 10 minutes

Servings: 2

Serving Size: 1 sandwich

Calories per serving: 328

Fat per serving: 9.6

Traditional Fish Sandwiches

I used 8 oz of cod cut into two pieces simply because I find 12 oz of fish for 2 portions to be more than I can eat. If you decide to use 6 oz fillets, nutritional info will be approximately 388 and 10.1 g of fat.


    For the Tartar Sauce
  • 1 1/2 Tbsp low fat mayonnaise
  • 3/4 Tbsp fat free Greek yogurt
  • 1 tsp sweet pickle relish
  • 1/2 tsp grated lemon rind
  • 1/4 tsp onion powder
  • Dash of Worcestershire
  • For the Fish Sandwiches
  • 1/4 cup whole wheat panko bread crumbs
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried parsley flakes
  • 1/4 - 1/4 tsp Cajun seasoning
  • 1/8 tsp salt (I just do one grind)
  • 1/8 tsp black pepper (I just do one grind)
  • 2 fish fillets, 4 - 6 oz each (think cod or halibut)
  • 1/2 Tbsp olive oil
  • 2 whole wheat thin buns
  • Garnishes - I like tomato and spinach, you could use lettuce, onion, etc.


    To make the tartar sauce
  1. Combine all ingredients, stir well and set aside in fridge until ready to use
  2. To make the fish sandwiches
  3. Combine panko through black pepper in a mini chop and pulse until well combined. Note - this step is optional, but I like a finer grind on my panko so that it adheres to the fish really well. If you don't have a mini chop, feel free to skip.
  4. Dredge both sides of fish in panko mix and set aside on a rack while the pan preheats and to let the coating 'set'.
  5. Heat oil in medium skillet over medium high heat. Cook fish for 4 - 5 minutes per side (depending on the thickness of the fish) until the crust has browned and fish is cooked through.
  6. Toast buns, spread tartar sauce on both side, then build sandwich with fish and garnishes.


Nutritional info includes tartar sauce



Waldorf Inspired Coleslaw

Prep Time: 20 minutes

Servings: 2

Calories per serving: 106

Fat per serving: 2.2


  • 1 cup thinly sliced napa cabbage
  • 1 small granny smith apple, thinly sliced (I used my mandoline to make matchsticks)
  • 2 Tbsp craisins, coarsely chopped
  • 1 Tbsp chopped almonds
  • 1 Tbsp low fat mayo
  • 2 tsp nonfat Greek yogurt
  • 1 tsp honey
  • Salt and pepper, to taste


  1. In a bowl, combine napa cabbage, apple, craisin and almonds.
  2. In another small bowl, combine mayo through salt and pepper, stirring well to combine.
  3. Pour dressing over vegetables and toss until everything is well coated. Cover and let sit in fridge for at least 15 minutes to let the flavors combine.


Adapted from Cooking Light


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  1. I like those fried fish sandwiches, but have to say that yours looks so much better. A thousand times better! So does the slaw on the side.
    Carol @ Always Thyme to Cook recently posted..Wordless WednesdayMy Profile

  2. Nami | Just One Cookbook

    After I heard about chicken and beef on those fast food chain…I moved onto fried fish – knowing that it’s probably not perfect ingredient I still felt better choosing fish over meat. But I haven’t eaten those, nor cooking fried fish at home to make sandwiches. Homemade sounds wonderful though. Looks really delicious!

  3. There’s not a thing wrong with fried fish! Everything in moderation. There’s nothing better than good fried catfish in my book, something you’ll see later today on my site – so stay tuned. 🙂 I do have to admit that I’m not a fan of fried fish sandwiches because I’m not a sandwich person; however, your fish and sandwich look SO good, that I might have to change my mind! I do love your method and coating for the fish – sounds SO good! Great slaw as well. I don’t normally use Napa for slaw and why the hell not?!? 🙂 Great plate of food!

  4. I wish I could bread fish like that 🙁

  5. This would be better than any fast food fish sandwich! I really like your idea of grinding the panko finer too. The salad is the perfect side for this.

  6. Sometimes the best food is not at all complicated. This looks fabulous 🙂
    CJ at Food Stories recently posted..Oven Fried Chicken TendersMy Profile

  7. haha! I love it!! And you know what.. I have a confession to make too! I LOOOOOVE cheap fast food burgers!! These days I’ve been keeping healthy but last week I fell off the wagon and had an A&W buddy burger and OMG it was like orgasmic!! The cheap bun and patty + processed cheese couldn’t have tasted better. I felt like I was in heaven and savoured every single bite.. wowza!!! hahah. So yes I completely understand your love for this delicious looking fish!! Tempted to make it too now! 😀
    Sammie recently posted..Cassava Cake with Banana and Chocolate DrizzleMy Profile

  8. Who does not love a simple deep fried fish sandwich!
    Raymund recently posted..Sake and Cheese TastingMy Profile

  9. This looks totally divine! Pure deliciousness! Glad to see your back! Have a fab week sweetie!
    Serena Bakes Simply From Scratch recently posted..Dill Potato SaladMy Profile

  10. Kelly @ Inspired Edibles

    Do you know, I’ve never had a fish sandwich in my life… how odd. And look at what I’ve been missing…What a revelation!! 🙂

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